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I would train him 2 times a week whole body all the time (with weights) either in season or out of season. The extra day of rest from lifting will help him...just make him work EXTRA HARD the 2 days he lifts in the off season. During the season you have to be careful and make the workouts shorter (single set of a few exercises) if they are right before a game etc. I would not put a limit on his weight goal either. Even 180 is very light and probably weak for the height of 6-ft 3. Added muscle makes you faster - only added fat slows you down. With all the running around he is doing in rugby, I doubt he could get fat in this stage of his life. Lucky him! :-) Just have him lift as heavy as he can safely on the basic compound lifts as you have said. You have a good plan. He sounds like he does not eat enough so have him stuff his face for the next year with fish, meat, chicken, legumes, eggs, milk etc (and of course all the good fruits and veggies too). Remember the old Hard Gainer slogan: Train Heavily, Eat Heavily, Rest Heavily, Grow Heavily. Good luck!

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I do not recommend ANY protein drink really. Old fashioned is just - milk- and a LOT of good food. Thats why I had to quit Herbalife because I could not make money with it as I would not PUSH it. :-) Do what YOU believe as far as that goes - as long as he GETS the protein it does not really matter. If he likes to eat there is no need for it. If he drinks a gallon of whole milk a day it gives 120 grams of protein and over 2,000 calories. Eat 2 cans of tuna or chicken or turkey (as snacks between meals) and thats about 80 more grams. Thats 200 grams of protein WITHOUT THE -3- MAIN MEALS!!! The 3 main meals will give another 150 grams of protein. Thats about 350 grams of protein...enough to ship to a third world country. Powder is a waste of money for "normal, red blooded guys" like us :-) who enjoy eating. If he hates to eat, then after seeing the shrink, let him eat the powder. Joking! One more thing...all that 7 pounds of muscle in a year limit crap is PURE B.S.!!!!!! That is a TONER rule not a LIFTERS rule! I have had high school kids (still growing) gain 40 pounds of muscle and a few inches in height in 9 months! Only the FEW who did what I told them with NO EXCUSES. If they say, I CAN'T drink all that milk or I CAN'T eat all that Tuna or I CAN'T eat a dinner meal for breakfast, then forget it. Stay small and weak! Also, Make him eat DINNER for breakfast. 3 dinners per day. No Euro breakfast of a roll and peice of cheese. Knife and fork Meat, Veggies, potatoes, salad, milk etc for breakfast (same as dinner.) No Sandwich for lunch either. Dinner! If he WANTS IT HE'LL DO IT. Good luck!

**NOTE: This type of diet is ONLY for YOUNG, THIN, and VERY ACTIVE guys who NEED to gain a LOT of muscle. This is NOT for the average middle aged or older guy who wants to stay healthy, strong, fit and trim. Please don't waste our time on the board by saying stuff like putting on fat is not healthy etc. as we all know that.